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Inflammation

Celery contains apigenin, a molecule that is currently being studied for its anti-cancer properties.

A study published in Molecular Nutrition and Food Research investigated whether this chemical might help modify or reduce damage caused by inflammation.

The authors conclude that apigenin and apigenin-rich diets reduced the expression of certain inflammatory proteins in mice. In this way, they can reduce inflammation and restore immune balance.

Blood pressure

There is no strong evidence that celery seeds help to lower blood pressure in humans, but a study published in the Journal of Medicinal Food showed that it had this effect on rats.

The research looked at the effect of celery seed extracts on blood pressure in rats with normal blood pressure and with rats with artificially induced hypertension.

The authors conclude that:

"Celery seed extracts have antihypertensive properties, which appears to be attributable to the actions of its active hydrophobic constitutes such as NBP (n-butylphthalide) and can be considered as an antihypertensive agent in chronic treatment of elevated BP."

Nutritional breakdown of celery

Vitamins and minerals: Celery is rich in vitamin K, and it also contains folate, vitamin A, potassium, and vitamin C.

Dietary fiber: Celery is mainly water, but it is also a good source of dietary fiber. One cup of chopped celery, or 100 grams of celery, equivalent to about two and a half medium stalks, contains 1.6 grams of fiber.

Diet

Celery can be eaten raw or cooked. Studies show that it loses very little of its nutrients when steamed.

Celery makes a healthy addition to smoothies.

In 2011, scientists published research that examined the loss of total phenolic antioxidant nutrients from celery when blanched for 3 minutes, steamed for 10 minutes, and boiled for 10 minutes.

Boiling and blanching resulted in significant antioxidant losses, between 38 percent and 41 percent. After steaming, however, celery retained 83 percent to 99 percent of its antioxidants.

Celery can be eaten with cheese, with dips, in salads, or as a crunchy addition to a peanut butter sandwich.

It also adds flavor to soups and risottos. Follow the links for some recipes recommended by dietitians:

Risks

Celery belongs to a small group of foods that can cause a severe allergic reaction, and this can lead to fatal anaphylactic shock.

Those who are allergic to the celery should be cautious and check food labels, as even small traces of celery can cause a reaction.

Celery also has a relatively high sodium content, at 35 milligrams per stalk. However, this is very little compared with the 1,500 milligrams a day recommended by the American Heart Association, and far less than the 3,400 milligrams a day consumed by most Americans. It is still a low-sodium food.

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